Sunday - September 21

Bike

2h 49m

57.80 miles

20.52 Mi/hr

morning ride to san marcos on tri bike. goal was to ride out the at Z2 pace and then finish last hour at high end of Z2 with some Z3 efforts. rode 1:39/33miles at 20mph pace and last 1:10/25miles at 21.5mph pace. took in 600cals of infinit (27oz) and 280cals fig bars. took another 40oz of water w/ salt tabs.
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back was a little tender near the end but otherwise felt pretty good (could feel the interval efforts from yesterday in my legs on the way back home)

Run

1h 41m 53s

14.00 miles

07m 17s /Mi

long brick run off bike. goal was to run a 7:45pace but everytime i checked my watch i was going closer to low 7s. tried to slow but i can only slow the legs so much. took in a 150cal e-gel and 100cal carbboom gel along with 38oz of water and more salt.
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hot out on the run. could have used colder water and so sponges for the head and neck. legs felt really good and had plenty in the tank to keep running.

Sport #1

Massage

15m

Sport #2

Stretching

20m

big workout for me today and happy with result. one week of build down, will take an ez week this upcoming week and then go 5-6weeks straight of more build before taper.

afternoon swim: 600mix, 300drill M/S: 1500pull desc every 500 (7:18/7:14/7:14 = 21:46), 200ez, 5x100 SI 1:30 (avg 1:18), 100cool
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still working on descending those long intervals with the pull buoy. seems like i have just one speed.

Sport #1

Massage

20m

Sport #2

Stretching

20m

got in a nap today on my daughter's floor. we intro'd her to the big girl bed and dad had to be there for support.

Thursday - September 18

Swim

59m

3500.00 yards

01m 41s /100 yards

morning swim: 600mix, 200drill, 500pull breathe 5th stroke M/S: 16x100 desc 1sec every 100 starting w/ SI 1:40 ending at 1:25, 300pull ez, 300mix
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stole this set from a friend's blog. will use this a speed/ME workout and continue to add 100s until i cant make the SI. swam in unheated neighborhood pool this morning and damn it was cold.